Ask Sam: Will Eating More Fiber Help Me Fend Off Cravings?

A: Research shows that people who eat a diet rich in real fiber-containing foods — plant-based items like fruits, vegetables, beans, and whole grains — are leaner than those eating less roughage, and scientists think this may have something to do with fiber, at least in part. It could be that fiber itself helps you feel fuller, or that it has an impact on hunger hormones. But the promise of fending off stomach growls has made its way to every packaged food imaginable — from yogurt to granola bars to breads and crackers.

The trouble is, much of the fiber in these packaged foods is processed, and studies haven't convinced me that it works the same way. In one research study, fiber-rich chocolate snack bars failed to curb hunger any better than a fiber-free version. If you want to fill up without piling on the pounds, you're better off choosing natural snacks like fruits and veggies, which happen to be rich in fiber and low in calories.